Hammer Curl

Grab a pair of dumbells with your hands slightlly more than shoulder width apart, and arms nearly fully extended, with your palms facing the sides of your body, in a supinated position, as shown in the picture to the right. Make sure to be nearly all the way down but, never all the way such that you are locking out your elbows. Plant your arms at your sides, and keep them there throughout the exercise. Inhale.

Contract your biceps to raise the dumbells, keeping your palms facing your body even after they pass your body, like the upward motion using a hammer. Raise the dumbells until your forearms are at the 10:30 position on a clock. Bringing them any higher will cause your upper arms to start to raise from the sides of your body. Pause, squeeze your biceps hard, and exhale. Repeat for reps. Don't use momentum to lift the weight.